Have you ever heard someone say, "I wish I had that kind of willpower<a href="https://www.inc.com/nir-eyal/the-way-you-think-about-willpower-is-hurting-you.html"> </a>," when her friend orders the salad instead of the chicken? It's as if they are convinced some people were born with self control<a href="https://www.inc.com/alice-g-walton/daily-habit-mindfulness-boost-health-self-control.html"> </a>. But self discipline is a learned skill, not an innate characteristic.There's no evidence that increased leisure time equates to increased self-discipline. In fact, it doesn't matter how much time you have but what you choose to do with your time, matters.Similar to building physical muscle, your mental muscle requires intentional exercise. Over time, your self-discipline muscles can be built.

SELF - CONTROL

Ignoring your pitfalls won't make them go away. So whether eating cookies is the downfall to your weight loss or checking social media sabotages your productivity, acknowledge your weaknesses. Recognizing your weaknesses is the first step in creating positive change.

1. Acknowledge your    weaknesses.

You won't magically wake up one day with superhuman willpower. Instead, you need a strategy to help you build mental muscle. Whether you want to increase good habits--like going to the gym more often--or you want to eliminate bad habits--like watching too much TV--you'll need a plan to turn your intentions into action. Outline clear action steps you will start taking on a daily basis.

2. Create a clear plan.

You won't gain self-discipline to lose weight if you keep your house stocked with junk food. Instead, you'll wear yourself out trying to resist every cookie, brownie, and chip. Limiting temptations can help you slowly build more self-discipline over time. If your weakness involves checking social media every two minutes, find an app that blocks access to Facebook. Or, if you can't resist overspending when you go to the store, leave your credit card at home and carry cash only.

3. Remove temptations.

It's natural to try to avoid pain. But avoiding short-term discomfort often leads to long-term problems. And every time you give in, you'll reinforce to yourself that you can't handle distress. Practice allowing yourself to feel uncomfortable and prove to yourself that you can stand it. Whether that means running on the treadmill for one more minute than you thought you could or resisting the urge to pick up a cigarette, train your brain to see that pain isn't the enemy.

4. Practice tolerating discomfort.

Remind yourself of the things you stand to gain when you resist temptation. Visualize yourself meeting your goals and reaping the benefits of self-discipline. Write down a list of all the things you'll gain when you stick to your goals. Read over the list when you're tempted to give up. Spend a few minutes picturing yourself being successful and remind yourself how you'll feel when you succeed.

5. Visualize the rewards.

Progress doesn't usually come in a straight line. And just because you make a mistake doesn't mean you're a failure. Making mistakes is part of the process to becoming better.The way you recover from those mistakes is what matters most. Learning from your missteps and committing to doing better next time can help you build self-discipline.

6. Recover from mistakes.

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Personal Development

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Health

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Habits

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Problem Solving

6 Ways to Develop the Self-Discipline You Need to Reach Your Goals

Most makeup fails boil down to the fact that many don’t know why using a moisturizer before makeup is so important. Without moisturizing the skin, concealer and foundation crease, tend to seep into fine lines, making skin look far from flawless. On the other hand, moisturized skin becomes a smooth canvas to which makeup adheres and ultimately boosts the staying power of your foundation and concealer. Makeup settles better on moisturized skin, resisting longer throughout the day while looking impeccable. No flakes, no crease.&nbsp;

Should You Use Moisturizer Before Makeup?

Are moisturizers great just for hydrating and protecting the skin? Or there's more about them? Discover why use moisturizer before makeup is a key step in your beauty routine.

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Fashion & Beauty

For decades we have been told that it’s all our fault; that the reason many of us don’t manage to lose weight is a lack of willpower.But there’s a bigger cause behind our failure to shift the pounds&nbsp;and it’s certainly not due to floundering&nbsp;commitment.

The science behind why diets don’t work.  

For decades we have been told that it’s all our fault; that the reason many of us don’t manage to lose weight is a lack of willpower.
But there’s a bigger cause behind our failure to shift the pounds and it’s certainly not due to floundering commitment. It’s down to a part of the brain called the hy...

food

Food

The science behind why diets don't work | The Spectator

Overthinking often involves two destructive thought patterns—ruminating and incessant worrying.Ruminating involves dwelling on the past.Persistent worrying involves negative—often catastrophic—predictions about the future.Like all habits, changing your destructive thought patterns can be a challenge. But, with consistent practice, you can train your brain to think differently. Here are six ways to stop overthinking everything:

Destructive Thought Patterns

Overthinking can become such a habit that you don’t even recognize when you’re doing it. Start paying attention to the way you think so you can become aware of the problem. When you’re replaying events in your mind over and over, or worrying about things you can’t control, acknowledge that this isn’t productive. Thinking is only helpful when it leads to positive action.

1. Notice When You’re Stuck in Your Head

Dwelling on your problems isn’t helpful—but looking for solutions is. If it’s something you have some control over, consider how you can prevent the problem, or challenge yourself to identify five potential solutions. If it’s something you have no control over—like a natural disaster—think about the strategies you can use to cope with it. Focus on the things you can control, like your attitude and effort.

2. Keep the Focus on Problem-Solving

It’s easy to get carried away with negative thoughts. So, before you conclude that calling in sick is going to get you fired, or that forgetting one deadline will cause you to become homeless, acknowledge that your thoughts may be exaggeratedly negative. Remember that your emotions will interfere with your ability to look at situations objectively. Take a step back and look at the evidence. What evidence do you have that your thought is true? What evidence do you have that your thought isn’t true?

3. Challenge Your Thoughts

Stewing on your problems for long periods of time isn’t productive, but brief reflection can be helpful. Thinking about how you could do things differently could help you perform better in the future.Incorporate 20 minutes of “thinking time” into your daily schedule. During that time period, let yourself worry, ruminate, or mull over whatever you want.When your time is up, move on to something else. And, when you start overthinking things outside of your scheduled time, simply remind yourself that you’ll need to wait until your “thinking time” to address those issues in your mind.

4. Schedule Time for Reflection

It’s impossible to rehash yesterday or worry about tomorrow when you’re living in the present. Mindfulness will help you become more aware of the here and now. Just like any other skill, mindfulness takes practice, but over time, it can decrease overthinking. There are classes, books, apps, courses, and videos available to help you learn mindfulness skills.

5. Learn Mindfulness Skills

Telling yourself to stop thinking about something will backfire. The more you try to prevent a thought from entering your brain, the more likely it is to keep popping up. Change the channel in your brain by changing your activity. Exercise, engage in conversation on a completely different subject, or work on a project that distracts you. Doing something different will put an end to the barrage of negative thoughts.

6. Change the Channel

If you're an overthinker, you need (and deserve) to not think too much about everything. Here are six ways to stop today.

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Mindfulness

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Mental Health

6 Easy Ways to Stop Overthinking Every Little Thing (and Just Enjoy…

Use a color-changing lightbulb in your bedroom or install a small red bulb. Why red? Red light mimics sunset. Switching the color is a strong visual cue. Your brain associates it with getting ready for sleep. It's an easy wind-down routine.

1. Dim, red light.

Light sets your <a href="https://www.psychologytoday.com/us/basics/circadian-rhythm">circadian rhythms </a>—the times you naturally want to wake up and go to sleep. Exposing yourself to bright light early in the day shifts your rhythms earlier, without you having to try to go to sleep earlier.Whatever you usually do in the mornings, try switching to walking outside as soon as you wake up. Let breakfast or shower come afterwards.

2. Expose yourself to bright sunlight in the mornings.

Instead of over-focusing on what you do right before bed, think about a point earlier in the evening. For example, recording daily expenses or cooking dinner. If you're better organized about whatever happens early in your night, you'll be ready for sleep earlier.

3. Focus on an earlier point in your evening.

The way to get the best sleep would be to consume no caffeine and no <a href="https://www.psychologytoday.com/us/basics/alcohol">alcohol </a>. Both disrupt sleep. If you want to sleep like you did as a <a href="https://www.psychologytoday.com/us/basics/adolescence">teenager</a>, completely ditching caffeine might get you there. Or at least start by switching to half-caf or de-caf.

4. Switch your last caffeinated beverage of the day to half-caf

If you struggle with worry or rumination, you may find that entertainment helps you get to sleep. Standard suggestions are to listen to an audiobook, a <a href="https://www.psychologytoday.com/us/basics/meditation">meditation</a>, or relaxing sleep sounds (like sounds of rain or a crackling fire). Don't go for anything that requires you to do something, such as reading, writing, or DIY.

5. Find content that only requires listening, not watching.

If you find yourself thinking "I need to remember to do X in the morning," try to take that off your mind. For example, if there is something you need to take with you, put it in your car or at your front door so that forgetting it will be impossible. Transfer your to-dos from your mind to somewhere physical or digital.

6. Take to-dos off your mind.

If you find yourself thinking "I need to remember to do X in the morning," try to take that off your mind. For example, if there is something you need to take with you, put it in your car or at your front door so that forgetting it will be impossible. Take anything you need to remember off your mind.

Hopefully, the most practical sleep article you'll ever read.

6 Lesser-Known Ways to Get Better Sleep

First idea

Several ones you can start with: Basic components, colors, and typography

Second idea

It’s always hard to be the only person in a company who is responsible for product design. Your day can be insanely busy because you deal with multiple things at the same time. You have to define a…

How to build a design system if you’re the only designer in  startup

<ul><li>Engaging in exercise diverts you<a href="https://www.ncbi.nlm.nih.gov/pubmed/30032703"> </a>from the very thing you are anxious about.</li><li>Moving your body decreases muscle tension, lowering the body’s contribution to feeling anxious.</li><li>Getting your heart rate up changes brain chemistry, increasing the availability of important anti-anxiety neurochemicals, including serotonin, gamma aminobutyric acid (GABA), brain-derived neurotrophic factor (BDNF), and <a href="https://www.ncbi.nlm.nih.gov/pubmed/28319590"> </a>endocannabinoids.</li><li>Exercising regularly helps to control the amygdala, our reacting system to real or imagined threats to our survival and builds up resources that bolster resilience against stormy emotions.</li></ul>

How does exercise help ease anxiety?

Millions of Americans report having an anxiety disorder. Evidence shows engaging in any sort of physical activity is one of the best ways to ease symptoms of anxiety. Regular activity is best, but even a single bout can help.


Understand yourself and those around you.

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Psychology

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Exercise & Fitness

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Sports

Can exercise help treat anxiety? - Harvard Health

<ul><li>Fruits, vegetables and grains labeled organic are grown without the use of most synthetic pesticides or artificial fertilizers. </li><li>While such chemicals have been deemed safe in the quantities used for conventional farming, health experts still warn about the potential harms of repeated exposure.</li><li>Organic farming has an added benefit of being hygenic & planned growth.</li></ul>

Fewer pesticides and heavy metals

<ul><li>When it comes to meat and milk, organic products can have about 50% more omega-3 fatty acids, a type of unsaturated healthy fat, than conventionally produced products.</li><li>It is believed that that switching from conventional to organic products would raise consumers’ omega-3 intake without increasing overall calories or saturated fats.</li></ul>

More healthy fats

<ul><li>Conventional livestock can be fed antibiotics to protect against illness, making it easier for farmers to raise animals in crowded or unsanitary conditions. </li><li>traces of these substances can make their way to consumers.</li><li>organic foods—which are produced without antibiotics—“are intrinsically safer in this respect.” </li><li>Organic meat and dairy also cannot contain synthetic hormones, which have been linked to an increased risk of cancer. </li></ul>

No antibiotics or synthetic hormones

<ul><li>In a recent six-year study in the Journal of Agricultural and Food Chemistry, researchers found that organic onions had about a 20% higher antioxidant content than conventionally grown onions. </li><li>They also theorized that previous analyses—several of which have found no difference in conventional versus organic antioxidant levels—may have been thwarted by too-short study periods and confounding variables like weather.</li></ul>

More antioxidants, in some cases.

The health benefits of organic food include fewer pesticides and heavy metals, more healthy fats, and possibly more antioxidants, as well.

4 Science-Backed Health Benefits of Eating Organic

Cage’s most famous creation, titled 4’33, is a composition with a twist: it’s a four-minute, thirty-three-second-long stretch of uninterrupted silence.Silence, doesn’t really exist;  what we think of as silence isn’t actually silent, because it’s full of accidental sounds. By giving people silence, Cage was helping them to start actually hearing.

What Is Silence?

Writing can be a way to watch yourself as if you are a stranger, giving you a fresh perspective on your actions.

Why Write About Your Day?

Try picking up a pen and paper, be sure to face up to any tough questions that arise: <ul><li>Why did I get so worked up about this today? </li><li>Why do I care about impressing my coworkers?</li><li>How did today’s problems reveal my character?</li></ul>Honestly and thoughtfully facing up to these questions will make sure that you’re getting the most out of journaling.

Questions To Ask While Writing An Effective Journal

Tiger Woods’s story shows that the relentless pursuit of anything isn’t worth it if we damage our souls in the process.

Got Everything And Lost The Soul

The Greek philosopher Epicurus had a good test for himself. Any time he felt himself being tugged by a new desire, he asked himself -“How will I feel afterward if I actually get what I want?”

Fight Desires By Asking 1 Question.

The writers Kurt Vonnegut and Joseph Heller once attended a party at the palatial home of a billionaire. Vonnegut asked his friend how it felt to know that their host had probably earned more that same day than Heller’s book, Catch-22, had earned in its whole history. Heller replied that he had something the billionaire never would: the knowledge that he had enough.

When Enough Is Not Enough.

There is a concept in Japan called shinrin yoku, or “forest bathing.” It’s a kind of therapy that uses nature to heal spiritual woes.

Bathing With Beauty

Holiday, author of The Obstacle Is the Way and Ego Is the Enemy draws on timeless Stoic and Buddhist philosophy to show why slowing down is the secret weapon for those charging ahead.

books

Books

Instant #1 New York Times Bestseller & Wall Street Journal Bestseller In The Obstacle Is the Way and Ego Is the Enemy, bestselling author Ryan Holiday made ancient wisdom wildly popular with a new generation of leaders in sports, politics, and technology. In his new book, Stillness Is the Key, Holiday draws on timeless Stoic and Buddhist philosophy to show why slowing down is the secret weapon for those charging ahead. All great leaders, thinkers, artists, athletes, and visionaries share one indelible quality. It enables them to conquer their tempers. To avoid distraction and discover great insights. To achieve happiness and do the right thing. Ryan Holiday calls it stillness--to be steady while the world spins around you. In this book, he outlines a path for achieving this ancient, but urgently necessary way of living. Drawing on a wide range of history's greatest thinkers, from Confucius to Seneca, Marcus Aurelius to Thich Nhat Hanh, John Stuart Mill to Nietzsche, he argues that stillness is not mere inactivity, but the doorway to self-mastery, discipline, and focus. Holiday also examines figures who exemplified the power of stillness: baseball player Sadaharu Oh, whose study of Zen made him the greatest home run hitter of all time; Winston Churchill, who in balancing his busy public life with time spent laying bricks and painting at his Chartwell estate managed to save the world from annihilation in the process; Fred Rogers, who taught generations of children to see what was invisible to the eye; Anne Frank, whose journaling and love of nature guided her through unimaginable adversity. More than ever, people are overwhelmed. They face obstacles and egos and competition. Stillness Is the Key offers a simple but inspiring antidote to the stress of 24/7 news and social media. The stillness that we all seek is the path to meaning, contentment, and excellence in a world that needs more of it than ever.

Ryan Holiday is media strategist for notorious clients like Tucker Max and Dov Charney. After dropping out of college at 19 to apprentice under the strategist Robert Greene, he went on to advise many bestselling authors and multi-platinum musicians. He is the Director of Marketing at American Apparel, where his work in advertising was internationally known. His strategies are used as case studies by Twitter, YouTube, and Google, and have been written about in AdAge, the New York Times, Gawker, and Fast Company. He is the author is *Trust Me, I'm Lying: Confessions of a Media Manipulator*, which is due out in July. He currently lives in New Orleans, with his rebellious puppy, Hanno.

Ryan Holiday

Stillness Is the Key

As mentioned in Kojiki, a night shower beneath celestial maidens is something very spiritualIn addition, Japanese people known for being punctual,would prefer to do the thorough washing in the evening bwfode going to bed to cut down on prep time in the morning. Moreover, they work long and hard hours during the day thus making post-work relaxation full body bath an integral part of their lives.Many still like to take a quick shower in the morning even though they had a long bath the previous night. However, during harsh winters most opt out of the morning shower.

WhY do Japanese People Prefer To Take Bath At Night

Japan is a place where certain customs and rituals might seem unusual to a Westerner's eye. One of these is the fact that many Japanese people love to take a bath at night before they sleep, rather than in the morning before they head outside. Have you ever wondered why?,Related posts: The Road to Hell and Celebrating Death in Japan How to say “NO” in Japan? Why do the Japanese always clean? Cleanliness in Japan All about the Imperial Seals of Japan

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Movies & Shows

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Science & Nature

Why Do Japanese People Love Taking a Bath at Night Before Going to Bed? – Japan Info

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